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CrossFit Level 2 Certification 2025 โ
Complete Study Guide & Coaching Prep
Push Press Progressions - ANSWER โ---dip & hold, dip & drive slow, dip & drive fast, push press Push Jerk Progressions - ANSWER โ---jump & land (hands at sides), jump & land (hands at shoulders), jump & extend arms after hips extend, push jerk Sumo DL High Pull Progressions - ANSWER โ---Sumo DL, Sumo DL shrug slow, sumo DL shrug fast, SDHP Med Ball Clean Progressions - ANSWER โ---DL, DL shrug fast, FS, Pull Under, med ball clean Trainer's ability to coach others (based on 6 areas) - ANSWER โ---teaching, seeing, correcting, group management, presence & attitude, demonstration Teaching - ANSWER โ---the ability to effectively articulate & instruct the mechanics of each movement Seeing - ANSWER โ---The ability to discern good from poor movement mechanics and identify both gross and subtle faults whether athlete is in motion or static
Static Faults - ANSWER โ---faults that occur near end ranges of motion- starting, receiving, or finishing- Dynamic Faults - ANSWER โ---athlete moving btw the static positions- ex. not reaching full hip extension in drive of the clean, push early in push press, initiating squat with knees Profile view - ANSWER โ---most useful view to watch an athlete Correcting - ANSWER โ---the ability to facilitate better mechanics using visual, verbal, and/or tactile cues Ability to correct depends on (4 things) - ANSWER โ---use successful cues, know multiple corrections for each fault, triage faulty movement, balance critique w/ praise Function of a cue - ANSWER โ---to help athlete execute perfect mechanics, NOT to perfectly describe the mechanics of the movement Qualities of a good cue - ANSWER โ---short, specific, actionable 3 steps to developing a good cue - ANSWER โ---1. identify fault 2. identify what is out of place 3. give direction to that body part Verbal cue - ANSWER โ---tell specific instruction Visual cue - ANSWER โ---create contrasting images btw current & desired positioning Tactile cure - ANSWER โ---use physical targets to achieve proper mechanics
Muscles more likely of injury - ANSWER โ---smaller muscle groups and tendons/ligaments Balance about the frontal plane - ANSWER โ---athletes movements accommodate the object and may or may not be characterized by straight lines; frontal plane divides athlete into anterior/posterior halves (bisects athlete at mid foot Posterior chain - ANSWER โ---hamstrings, glutes, spinal errectors Posterior chain engagement - ANSWER โ---balance of pressure btw balls of feet and heels; creates increased power generation, helps keep knees in line w/ toes, promoted midline stabilization and balance about frontal plane Sound hip function - ANSWER โ---athletes ability to flex & extend hip to maximize contribution to movement Major safety issues w/ slow or incomplete hip extension - ANSWER โ---none Poor hip function - ANSWER โ---muted hip, lack of hip extension, slow hip extension muted hip - ANSWER โ---never closes/flexes; permanently open hip Active shoulders - ANSWER โ---scapular position & stabilization, applying force in direction opposite the load Full ROM about a joint - ANSWER โ---allows greater compliment of musculature to be used, preserves joint health, flexibility and strength Effective stance/ grip - ANSWER โ---hand & foot position during a movement When to use narrow stance - ANSWER โ---DL, presses, & oly lifts
When to use wider stance - ANSWER โ---squatting major safety concerns from lack of effective stance/grip - ANSWER โ---none Assessing safety & performance/ risk - ANSWER โ---athletic capacity, loading, positioning, assigned tasks Variance - ANSWER โ---intended variation of functional movement, loads, rep schemes, and time durations methods of scaling - ANSWER โ---movement functions, loading paramenters, time frame, rep volume Populations in need of scaling - ANSWER โ---beginners, intermediate, advanced, injured athletes Common programming pitfalls - ANSWER โ---lack of regular assessment, incorrectly applied variance, lack of higher skill development, excessive volume, thinking CF Games is standard Examples of variance not applied correctly - ANSWER โ---hopper, biasing, never repeating workouts, too much accessory work Components of class - ANSWER โ---warm-up, workout, cool down General Warm up - ANSWER โ---increase core temp and blood flow to muscles Specific Warm-up - ANSWER โ---build and refine proper mechanics, prep mentally & physically Heavy days - ANSWER โ---necessary, should be programmed once a week or once every 2 cycles
